As the summer months roll in once again, they bring with them the promise of sunny days and warm nights. However, along with the joys of the season, summer also ushers in erratic weather patterns, with scorching temperatures and occasional heatwaves affecting many regions. These weather fluctuations can disrupt daily routines and pose health risks such as dehydration, heatstroke, and sunburn.

To stay healthy and resilient during the hot summer months, it’s crucial to prioritize hydration. Proper hydration not only helps regulate body temperature but also supports overall well-being amidst the challenges of the season. Whether you’re lounging by the pool or enjoying outdoor activities, remember to drink plenty of water throughout the day. Additionally, consuming hydrating foods such as fruits and vegetables can contribute to your fluid intake and provide essential nutrients to keep you energized and hydrated.

By staying mindful of hydration and taking proactive measures to care for your health, you can enjoy the summer season to its fullest while minimizing the risks associated with extreme heat and weather conditions.

It may seem a simple and easy thing to accomplish, but you’d be surprised how many of us find it hard to stay hydrated during the day. Here are several ways to make hydrating a habit.

Start your day with water

Hours of sleep deprive our body of water, so drinking first thing in the morning starts the rehydration process right away. Drinking water in the morning also helps in cleansing the stomach and jumpstarting one’s metabolism.

Some prefer to take warm water upon waking up. Whatever your preference will do. What’s important is to start the day with water, hot, warm, or cold.

Make sure to drink water throughout the day and not just during meals. Don’t wait to get thirsty to drink as that already indicates slight dehydration.

Monitor your water intake

The Institute of Medicine recommends that women drink about 2.7 liters of fluids daily, while men should aim for around 3.7 liters.^[1]

Dehydration can make you feel tired and slow down your body and mind. It can also lead to health problems like kidney stones, urinary tract infections, high blood pressure, or a stroke.

Try tracking how much water you drink each day. You can use a large bottle with volume markings or a smartphone app to help you keep track. These apps often send reminders to drink water throughout the day.

Here are more smart tips to stay hydrated during the summer season:

1. Carry a reusable water bottle: Always have a water bottle with you wherever you go, whether you’re heading to work, the gym, or running errands. This makes it convenient to sip water throughout the day.
2. Set hydration reminders: Use smartphone apps or set alarms to remind yourself to drink water regularly, especially if you have a busy schedule and tend to forget.
3. Flavor your water: If plain water doesn’t appeal to you, try infusing it with fruits like lemon, cucumber, or berries for a refreshing twist. This can make hydration more enjoyable and enticing.
4. Eat hydrating foods: Incorporate water-rich foods into your diet, such as watermelon, cucumbers, oranges, and lettuce. These foods not only provide hydration but also essential vitamins and minerals.
5. Monitor your urine color: Keep an eye on the color of your urine. If it’s pale yellow, you’re likely well-hydrated. Dark yellow or amber urine may indicate dehydration, so make sure to drink more water.
6. Drink before you’re thirsty: By the time you feel thirsty, you may already be dehydrated. Make a habit of drinking water regularly throughout the day, even if you don’t feel thirsty.
7. Limit alcohol and caffeine: Both alcohol and caffeine can contribute to dehydration, so consume them in moderation and balance them with adequate water intake.
8. Pace yourself during exercise: When exercising, drink small amounts of water frequently rather than gulping large quantities at once. This helps prevent discomfort and promotes better hydration.
9. Choose water-rich snacks: Opt for snacks like yogurt, smoothies, and soups that have high water content to help boost your hydration levels between meals.
10. Be mindful of electrolytes: In addition to water, consider consuming beverages or snacks that contain electrolytes, especially if you’re engaging in intense physical activity or spending extended periods outdoors in the heat. Electrolytes help replenish the minerals lost through sweat and support hydration.

By incorporating these smart tips into your daily routine, you can stay hydrated and maintain optimal health throughout the summer season.